If you’re not resting…

New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#17 Mon/Wed @ 8pm, starts December 28

In Manhattan
#94 Tue/Thur @ 6am, starts December 22 January 5 (NEW START DATE!)
#95 Tue/Thur @ 8pm, starts December 22 (just 2 slots left!)
#96 Mon/Wed @ 8pm, starts December 28 (3 slots left)
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)

Tuesday 091222
50 double unders
bodyweight pushpress minus your age, max reps
40 double unders
bodyweight pushpress minus your age, max reps
30 double unders
bodyweight pushpress minus your age, max reps
20 double unders
bodyweight pushpress minus your age, max reps
10 double unders
bodyweight pushpress minus your age, max reps
Post time & reps to comments.

7, 8am; 12:30pm: Instructor’s choice
5:30pm: No WOD class (rest day)
6pm: thrusters/runs
6:30pm: Black Box WOD
7pm: rope climbs/ring dips/squats
7:30pm: Black Box WOD
8:30pm: “Diane” ; skillwork: Turkish Get-up
OHS–it’s where you’ll make your “chedda” (via)
No egos allowed
“When you finally decide how successful you really want to be, you’ve got to set priorities.”
BPA–not just in plastic bottles or canned food…on your receipts
Training Q&A with Dan John
How to be your own coach
The versatility (and ease) of store-bought salsa verde
Double-smoked Danish salmon now in the NYC
Treating life as art
Know your crossfitters (a continuing series). This gentleman is pretty easily identifiable by his many tattoos and excellent HSPU form on the assistance bands. Post guesses to comments.


  • CFDurham

    Why does everyone do girl weights?

  • brian

    Please let us know if you plan on going to running class tonight. As we need to know if we should cancel. Please respond on here before 230p.

  • Lisa

    Brian, I will be running no matter what. No worries if the session is cancelled.

  • Brian

    My friends over at FinishlinePT (physical therapy) are offering a free session (1-2 hours) of myofacial release and how to use the trigger point roller and baller as well as other self messaging techniques. Once again it will be a free session (1-2 hours) at there facility located 119 West 23rd Street Suite 304 NY, NY (in between 6th and 7th avenue). Please see NYC Endurance forum:

  • Tim B

    O-lifting session with Brian D this morning. great stuff
    thanks Brian!

  • Adam M

    Diane yesterday:
    DL Rxd
    Box HSPU

  • brad s.

    i believe that’s ricardo, wearing what appears to be an effing elite dominique wilkins throwback jersey.

  • Sara

    rope climb/ring dip/squats:
    25:30 in brooklyn. First two rounds legless climb, last round 6 climbs using my legs

  • Josh R

    Brian, are you referring to the 6pm running/thrusters WOD? I intend to be there for that.

  • brian

    No tuesday night running wod’s in central park

  • Kirk

    I have to second Tim on the O-Lifting. The session with Brian D this morning was excellent!
    If anyone is considering doping some training with him while he is home – it is WELL worth the investment.
    You will improve your Olympic Lifting for sure.

  • torch

    My official endorsement of Brian D:
    Brian is likely smaller than you. He is DEFINITELY stronger than you.
    His combination of specialization in Olympic Lifting, his constant immersion in mechanics and training principals, and his participation on the competition level make him undoubtedly THE best resource in the city to this end. Most of the cues I use to teach and refine Olympic technique when I instruct come from him. When I need help with the movements, he’s the person I call.
    Anybody looking to refine their ability with Olympic lifting SHOULD book a session or two with Brian while he is available. It is well worth it.

  • Lenny

    1. Anyone want to share a session or 2 w/ Brian D and split it?
    2. I vote yes on keeping the Box open on Xmas and New Years for a couple of hours.

  • Hari

    Thursday Christmas Eve Schedule:
    Morning and Lunch Classes: Normal Schedule
    Evening: 4:30 PM (Added), 5:30 PM, 6:30 PM, and 7:30 PM WOD
    (No 6:00 PM, No 7:00 PM, No 8:30 PM WOD)
    If you are interested in working out on Christmas Day, post to comments.
    (Lenny’s interested is already noted.)

  • Tim B

    I’m away for xmas but if the box is open on new years I’d come in

  • brian

    Running class canceled tonight
    Have a great holiday

  • Denise

    I’d try to come down on Christmas Day mid-late morning.

  • Lt Gabe

    Lunch class tomorrow. Be there or be square.

  • Emily

    Posting up in Park City for the next month.. PC WOD today: alternating exercises
    squat cleans
    weighted pull-ups
    squat cleans at 55# until i hit 8, then had to scale down to 45#
    pull-ups w/2 purple bands..wanted to go lighter on the bands, but they didn’t have enough small bands to go around…

  • Jess L.

    I would come on Christmas Day in the morning / early afternoon….if you are open.

  • Jenn

    13:18 (15, 85#)

  • Tony

    Back in the Bay Area this week and at CF One World.
    Today’s Skill Work – 5 x 3 back squats. 95, 135, 165, 185, 195F
    WOD –
    Complete seven rounds for time of:
    •5 burpees
    •5 sprawls
    •5 jump squats
    •200m run
    11:51 as rx’d
    Hari – Could you adjudicate something for me? I’m still keeping track of all the workouts I’m doing throughout the year at CFNYC. Since CF OneWorld doesn’t follow the main site, can I still count these WODs as part of the challenge?

  • Hari

    Made up “Diane”
    8:58 (PR)
    HSPU’s 2 inches less than full ROM (head to 25-lb plate). Dead lifts unbroken.
    (68,54), (55, 42), (61, 48), (53, 27)

  • Mike K

    Made up “Diane”
    10:47 rx’d PR
    Paced the deads a bit to see if it would help with the HSPU. While this was a PR time, I think I would have been faster if I just ripped through them.
    Need to work on HSPU.

  • Mike Mishik

    Black blox wod…5:45 – 13 @135 (5 reps at 160 but failed on the first of round 2)
    did it again for shits and giggles @95, 33 reps, 5:48

  • rob

    6 minutes 10 seconds. Hspu towards the end fucked me up.

  • Rickke

    Lenny, I’d be down for splitting a couple sessions with Brian if we can coordinate schedules.
    Came up with a short WOD today:
    Row 500m
    3 rounds for time:
    5 bench press at 125#
    10 double unders
    15 knees to elbows
    Row 500m

  • It is nonsense!

  • 10 singles Front Squat 245#
    Diane (subbed ring pushups)

  • Hari

    Technically, no (e.g. Black Box WOD’s never counted); but I think this is a serious flaw in this year’s methodology that should be corrected next year.